Kugcwaliswe kamnandi ngezithako ezintsha, lokhu kugoqa kungajatshulelwa nganoma yisiphi isikhathi sosuku 🕗🕛🕚
IZITHAKO
I-OMELETTES
- 4 amaqanda
UKUGCWALA AMAKHOWA, KALE NE-AVOCADO
- 2 tsp. Amafutha e-Olive
- 200 amagremu amakhowe, agqinsile lisikiwe 200 amagremu cherry utamatisi
- Amagremu angu-150 kabhontshisi oluhlaza, asikwe kancane amagremu ayi-100 amaqabunga engane kakale
- 1 ukwatapheya, oqoshiwe
- 2 tsp. ijusi kalamula
- 20 amagremu oqoshiwe walnuts
- 4 izingcezu isinkwa se-wholegrain, sithosiwe
INDLELA
I-OMELETTES
- INDAWO amaqanda endishini bese uphehla kahle. Thela ingxube yeqanda ebhodleleni lokukhama.
- AMAGESI ipani lokuthosa elinesifutho esingenanduku bese ubeka phezu komlilo ophakathi. Gcoba iqanda elingu-1⁄4 epanini ngephethini ye-lacy bese upheka iminithi elingu-1 kuze kusethwe. Khipha ngokucophelela ukugoqa uleyisi epanini bese ubeka ephepheni lokubhaka. Phinda ngengxube yeqanda esele ukuze wenze ama-omelettes amane esewonke, ubeke ngayinye ephepheni lokubhaka.
UKUGCWALA AMAKHOWA, KALE NE-AVOCADO
- UKUSHISA amafutha epanini lokuthosa. Pheka amakhowe, utamatisi nobhontshisi oluhlaza, ugovuze, imizuzu emi-5 noma kuze kuthambe. Engeza i-kale bese upheka eminye imizuzu engu-2 kuze kube yilapho ibuna. THOLA ukwatapheya ngejusi kalamula bese ufaka upelepele.
- UKUKHONZA , hlukanisa ingxube yamakhowe, i-avocado nama-walnuts aqoshiwe phakathi kwama-omelettes. Ukusebenzisa iphepha lokubhaka ukukusiza, phinda umkhawulo owodwa we-omelet ukuze uvale ukugcwaliswa. Khonza i-omelette ngayinye ngocezu lwesinkwa esithosiwe.
ICEBISO: Lawa ma-omelettes antekenteke, ngakho ukusebenzisa iphepha lokubhaka ukuwasiza ukuwagoqa kuvimbela ukuthi angadonswa futhi aphuke.
Umthombo: https://www.foodandhome.co.za/on-shelf/mushroom-kale-avocado-wraps
